The 200 SuperFoods That Will Save Your Life (40 page)

Livit Recipe

2 tablespoons toasted sesame oil

1 tablespoon rice vinegar

2 teaspoons tamari
OR
shoyu soy sauce

2 quarts water

2 cups frozen edamame

1 cup corn kernels

2 tablespoons toasted sesame seeds

Salt

• In a medium bowl, combine the sesame oil, rice vinegar, and tamari. Whisk to emulsify the dressing.

• Bring the water to a boil in a large saucepan. Once the water is boiling, add the edamame and boil for 3 minutes. Add the corn and boil for another 2 minutes. Drain the vegetables in a colander and run cold water over them to stop the cooking process.

• In a serving bowl, combine the dressing with the vegetables and toss gently. Add the sesame seeds and toss again. Add salt to taste.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
253 calories, 20.1 g carbohydrate, 12.5 g protein, 14.4 g fat, 6.7 g dietary fiber

Benefits

Eggs have long been known as a good, inexpensive source of animal protein. They lost favor for a time when the role of cholesterol in heart disease was first identified, because egg yolks do contain a fairly high concentration of cholesterol (though the whites are cholesterol-free). Research since that time has determined that an egg a day will not raise the risk of heart disease for most people. Those who already have high cholesterol may want to limit their intake of yolks to two a week. Egg yolks are an excellent source of choline and lutein. Choline, an antioxidant, may be involved in reducing levels of homocysteine, thereby helping reduce the risk of heart disease. Lutein, found in the retina, may help prevent macular degeneration; it also has antioxidant properties. Eggs are also a good source of vitamin B
₁₂
and folate.

Hens fed a diet of flaxseed, which is itself high in omega-3 fatty acids, produce eggs that are also high in omega-3s. These eggs may have as much as seven times the omega-3 fatty acids of conventional eggs. They also contain more vitamin E.

NUTRITIONAL COMPOSITION
One large whole egg provides 75 calories, 0.6 g carbohydrate, 6.2 g protein, 5 g fat, 0 g dietary fiber, 213 mg cholesterol, 318 IU vitamin A, 24 mcg folic acid, 61 mg potassium, 63 mg sodium, 89 mg phosphorus, 25 mg calcium, and 5 mg magnesium.

Bringing It Home

There are several brands of omega-3 eggs available, and the various brands likely have different concentrations of omega-3 fatty acids. They tend to be priced higher than conventional eggs. If you don't want to pay the higher price, consider eating the flaxseed itself!

Eggs are sized according to a national standard. Most recipes call for “large” eggs, but “medium” may be a better bargain in some cases. Look inside the carton and make sure none of your eggs are broken or cracked. They should also look relatively clean.

An egg's color depends on the breed of hen that laid it. Some sources say that differences in flavor and nutrition depend more on what the hen eats. But many people swear by brown eggs (laid by Rhode Island Reds), while others prefer white ones (laid by Leghorns).

There is no additional dietary value to eating fertilized eggs, and they are more likely to include blood spots, which renders them not kosher.

Eggs will keep in the refrigerator for about a month. Keep them in the carton or move them to an airtight container, so that they don't absorb odors from other food. Although many refrigerators have egg holders in the door, this is not the best place to store eggs, because that exposes them to warm air every time the refrigerator is opened. A shelf near the back is better for eggs.

Livit Recipe

2 slices sprouted grain bread
OR
whole wheat bread

1 teaspoon non-hydrogenated margarine

2 eggs

1 teaspoon 100% fruit spread, optional

• Using a drinking glass or a biscuit cutter, cut a 2”-diameter hole in the center of each slice of bread.

• Lightly grease a nonstick frying pan with margarine just until it shines, using a paper towel to distribute the margarine and absorb any excess. Lay the slices of bread in the pan side by side, over medium heat.

• Crack an egg into the center hole of each slice of bread. (You may want to crack the egg into a cup, then pour it into the pan.) When the egg is cooked on one side, carefully flip each slice of bread, together with its egg, to cook the other side until done.

• Place each slice of toast, with its egg in the center, on a plate. Serve with your favorite flavor of fruit spread, if using.

YIELD
2 servings

NUTRITION ANALYSIS PER SERVING
178 calories, 17.3 g carbohydrate, 10.3 g protein, 7.4 g fat, 3 g dietary fiber

Benefits

A cup of egg whites contains 26.5 grams of protein—about half what the average adult needs in a day. Separated from the yolk, it has almost no cholesterol, so egg whites can be used in place of eggs in many places, increasing the protein content without adding cholesterol.

Egg whites have a very delicate taste and are much enhanced by the flavors of other foods, so they are especially good in vegetable omelets and baked goods. In addition to protein, egg whites provide potassium, calcium, magnesium, phosphorus, copper, zinc, iron, and B vitamins. Egg whites are somewhat high in sodium, however.

NUTRITIONAL COMPOSITION
The white of one large egg provides 17 calories, 0.3 g carbohydrate, 3.5 g protein, 0 g fat, 0 g dietary fiber, 47 mg potassium, 54 mg sodium, 4 mg phosphorus, 2 mg calcium, and 4 mg magnesium.

Bringing It Home

When buying prepared liquid egg whites, make sure they are 100% egg whites. They will keep in the refrigerator for two to three weeks.

Livit Recipe

A quick gourmet, optimally balanced breakfast—from mixing bowl to table in 10 minutes!

6 tablespoons pasteurized 100% liquid egg whites

1 teaspoon water

teaspoon salt

teaspoon freshly ground pepper

2 teaspoons chopped fresh dill, optional

½ cup loosely packed fresh spinach, thinly sliced

1 plum tomato, chopped

2 tablespoons shredded nonfat cheddar cheese

Low-fat vegetable oil spray

• In a medium bowl, whisk together the egg whites, water, salt, pepper, and the dill, if using, until the whites form soft peaks.

• In a small bowl, toss together the spinach, tomato, and shredded cheddar. Set aside 1 tablespoon of the spinach mixture for use as garnish.

• Spray an omelet pan or small skillet with oil. Set the pan over medium heat for 1 minute. Pour the egg mixture into the pan, and cook until the eggs begin to set. Cover half the omelet with the spinach mixture, leaving a ½” border. Gently lift the edge of the omelet nearest the handle and fold it over the filling, letting the filling peek out slightly. Cook for another 2 minutes.

• Slide the omelet onto a serving plate and garnish with reserved filling. Serve.

•
NOTE
For a more balanced meal, serve with a slice of whole wheat toast or some fresh berries to add some high-fiber fuel to the meal.

YIELD
1 serving

NUTRITION ANALYSIS PER SERVING
110 calories, 8 g carbohydrate, 18 g protein, 0.5 g fat, 1 g dietary fiber

Benefits

Powdered egg whites add the protein and minerals of eggs to a wide variety of foods.

NUTRITIONAL COMPOSITION
One tablespoon of dried egg white powder provides 50 calories, 0 g carbohydrate, 12 g protein, 0 g fat, and 0 g dietary fiber.

Bringing It Home

Select dried egg whites that are 100% egg whites, with no other ingredients. The powder will keep for about a year at room temperature. Reconstitute powdered egg whites for cooking or baking by using 2 level teaspoons of the powder and 2 tablespoons of water for each egg white called for in the recipe.

Livit Recipe

5 ounces 1% fat milk

¼ teaspoon pure vanilla extract

1 tablespoon honey
OR
agave nectar

2 tablespoons powdered egg white

• In a blender jar, combine the milk, vanilla, honey, and powdered egg white. Process until smooth. Serve immediately.

YIELD
1 serving

NUTRITION ANALYSIS PER SERVING
(made with honey) 227 calories, 25 g carbohydrate, 28.2 g protein, 1.5 g fat, 0 g dietary fiber

Benefits

Low in calories and fat, and containing no carbohydrate or fiber, flounder is probably as close as we can get to the mythical “free” proteins of the low-carb diets. A three-ounce serving of cooked flounder has only 100 calories and nearly half the average adult's daily protein needs. It also provides a range of B vitamins, as well as some vitamin A and E.

NUTRITIONAL COMPOSITION
Three ounces of flounder cooked by dry heat provides 100 calories, 0 g carbohydrate, 20.5 g protein, 1.3 g fat, 0 g dietary fiber, 58 mg cholesterol, 32 IU vitamin A, 1.9 mg niacin, 2.1 mcg vitamin B
₁₂
, 8 mcg folic acid, 293 mg potassium, 89 mg sodium, 246 mg phosphorus, 15 mg calcium, and 49 mg magnesium.

Bringing It Home

Flounder has a delicate flavor and a slightly flaky texture, so it needs to be protected from strong tastes and from drying out, both in storage and in cooking.

Fresh flounder fillets may come in a range of colors, from tan to pink. On whole fish, the skin and eyes should look bright and shiny, the scales should appear tight, and the gills should be red. Any liquid or slime on the fish should be clear. Once it has turned white, the fish itself is starting to turn. Flounder should be transported in a cooler if your trip home from the market is long.

At home, unwrap the flounder, rinse it under cold water, and pat it dry with paper towels. For best storage, set it on a cake rack above a pan of ice, and cover with plastic wrap. Keep the fish in the coldest part of your refrigerator; it may keep for as long as two days.

Flounder also freezes well, and if securely wrapped it will keep for up to two months in the freezer. Thaw, unwrapped, in a covered pan in the refrigerator for 24 hours before use.

Flounder is good when poached in a mixture of white wine and lemon juice.

Livit Recipe

Flounder

4 flounder fillets (about 6 ounces each), rinsed and dried

1 teaspoon olive oil

Lemon pepper

1 tablespoon white wine vinegar

Salsa

2 large tomatoes (about ½ pound each), seeded and chopped

½ cup minced scallions (2 or 3 scallions)

1 clove garlic, minced

1 tablespoon minced fresh parsley

2 teaspoons fresh lemon juice

1 teaspoon olive oil

¼ teaspoon raw sugar

Black pepper

Salt, optional

•
To prepare the flounder:
Brush the fillets lightly with oil on both sides, then lightly oil a large skillet. Sprinkle the fish fillets with lemon pepper.

• Heat the pan for 30 seconds over moderately high heat. Lay the fillets in the pan, with room between them to allow for turning. Cook the fish for 1 minute. Turn them and cook the other side for about 1 minute, just until the fish is white and opaque but not yet dry or flaky.